Wednesday:
Kinda Linda
10-9-8-7-6-5-4-3-2-1
Bench @ 50%
Deadlift @ 50%
x2 Cal Row
Tuesday:
800M Run
1:00 Rest
Death by 50M Shuttle runs
1:00 Rest
800M Run
Keep your 800M runs within :05
Monday
2 Rds
600M Run
50 Sit Ups
35 Push Ups
20 Strict Pull Ups
Lift: Front Squat or Clean
5 x 4 @ 78%
Thursday:
Lift: Deadlift
Every :90, 8 Rds
4 Deadlifts, increasing weight each round
WOD
40 Cal Row
40 Toes to bar
40 Burpees
40 Shoulder to overhead @ 75/55
40 Cal Assault Row
Wednesday:
Lift: Bench Press
4 Rds
Max Bench @ 60%
15 weighted sit ups
15 Min AMRAP
10 50-ft shuttle run
10 DB Squats @ 50/35
10 50-ft shuttle run
10 DB Snatch
Tuesday:
Max Rds
800M Run
Rest 2 Min
*Stop when your pace falls off by :10 or more
Monday:
8 Rds
:30 Wall Balls
:30 Push Ups
:30 Assault Bike
:30 Rest
Lift: Back Squat
3 Rounds
5-3-1 Cluster (increasing weight)
*resting 10 seconds between sets, rest as needed between rounds
Thursday:
Lift: Deadlift (regular or snatch grip)
16 Rds, E:30
1 Deadlift @ 62.5%
WOD
30 Ring Rows
20 DB Snatches @ 70/50
30 Pull Ups
20 DB Snatches
30 Ring Rows
Wednesday:
Lift: Push Press or Jerk
4 x 6 @ 65%
19.1
15M AMRAP
19 Cal Row
19 Wall Balls @ 20/14
Tuesday:
10 Rds
20 Cal Ski Erg
4 25-yard shuttle runs
Monday:
20M AMRAP
300M Run
30 Box Step Ups
30 Russian KBS
Lift: Back Squat
4 x 5 with a :03 pause at the bottom (start at <50% and work your way up)
TEST WEEK
Monday:
15Min AMRAP
20 Wall Balls
10 Devils Press @ 35/20
Lift: Find a heavy front squat OR clean
Thursday:
Lift: Deadlift
5 Sets
6 Deadlifts @ 70%
12 Heavy Russian Banded KBS
3 Rds
20 Box Jumps
15 Front Squats @ 135/95
10 Pull Ups
Wednesday:
Lift: Push Press
Find a heavy set of 5 with a :05 pause at top after each rep
15M AMRAP
12 Push Ups
12 Cal Row
12 DB Snatch @ 50/35
Tuesday:
Run
20 Rds
:30 Surge to Hard
1:00 Easy
Monday:
4 Rds
2 Min Row
2 Min Run
1:00 Max Strict Pull Ups
Lift: Back Squat or Clean
7 @ 60%
5 @ 70%
4 @ 80%
3 @ 85%
2 @ 90%
Thursday:
Lift: Pull Up or Bent Over Row
5 x 5
WOD
5 Wall Walks
20 Wall Balls
50 Double Unders
4 Wall Walks
15 Wall Balls
40 Double Unders
3 Wall Walks
10 Wall Balls
30 Double Unders
2 Wall Walks
5 Wall Balls
20 Double Unders
Wednesday:
Lift: Strict Press or Push Jerk
8 x 3
WOD
24 Cal Bike
30 Goblet Squats
36 Pull ups
42 KBS
36 Ring Rows
30 Air Squats
24 Cal Bike l
Tuesday:
12 Rds (any monostructural movement)
1:00 Moderate
:30 Sprint
1:00 Easy
Monday:
5:00 Tempo Assault Bike
Rest 1:00
12M EMOM
Death by 25M Shuttle Springs
Rest 1:00
1:00 Max Cal Assault Bike
Lift:
Squat Clean
3-position Clean, find a heavy complex
Back Rack Split Squat
4 x 6 (each side)